Below is an easy technique you can practice at home to help ease your pain and discomfort:
Place: Pick a place in your home that is quiet and where you will be undisturbed. By doing a practice in the same place each time, you begin to build an energy in that place that will support your practice.
Time of Day: Most people find either the beginning of the day or the end of the day easier for their schedules, but anytime that is you can maintain a consistency of the practice will work.
Length of Time: 10 Minutes is a good starting point, working up to longer periods
Regular and Consistent: These are the keys to making progress with your practice. This is YOUR time. You deserve it.
No Judgment: The best meditation is the one you do! Keep watching, noting, being aware without attaching good or bad thoughts to the practice.
The Practice: Settle in. Close eyes. Breathe in and out slowly. Feel the breath. Observe the breath. If any thoughts come in, let them in and let them out.
As you breathe in, say the word “soft” to yourself. As you breathe out, say the word “belly”. Continue feeling the body calm and relaxed.
Source of information: http://blumcenterforhealth.com/how-to-heal-yourself-from-chronic-pain/